The Scientific Benefits Of Fasting

Some people trying to lose weight may be tempted by the idea of fasting because they believe eating during a specific time frame would help them achieve their weight loss goals.

But what, strictly, is fasting? According to experts, fasting means consuming zero calories for a specific time period. Fasting can be "intermittent," in which you eat and don't eat at certain times, or "prolonged," in which you don't eat for several days in a row. Continue reading to learn more in detail.

Fasting: Why It Is Popular?

It's no secret that time-restricted eating plans like the 5:2 or 16:8 have risen in popularity in recent years, and intermittent fasting is a key component of these plans. Eating must be restricted to a specific time frame each day, usually between 8 and 10 hours.

Fasting has several potential health benefits, including weight loss, better digestive and cardiovascular health, and lower blood pressure, which is why many individuals choose to do it. 

However, it's important to remember that fasting isn't a cure and shouldn't be tried by anybody who isn't healthy enough to do it on their own, including individuals with eating disorders, pregnant women, diabetics, the elderly, and youngsters.

What Effects Does Fasting Have On The Body?

Knowing what happens to the body while fasting is necessary before even thinking about the potential advantages of fasting.

When there is a shortage of external fuel, the body goes through a process of metabolic adaptations to keep working at peak efficiency while fasting (food). The body uses its glycogen stores for fuel during the first few hours of fasting. After glycogen stores are depleted, the body switches to using fatty acids to produce ketones for energy.

The amount of glycogen in your liver, the energy you've been using, and how recently you ate all play a role in this metabolic switch. No food should be consumed between 12 and 26 hours on average.

However, not all evidence is assured. There is a growing body of data from human trials to back up the claims made by several studies—most of which were conducted on animal models. Nonetheless, more research is needed before we can fully understand the long-term impacts of fasting on human health.

Benefits Of Fasting Based On Scientific Evidence

Based on the evidence from scientific studies, the benefits of fasting are as follows:

• Better For Weight Management

Since many consider fasting a viable option for shedding unwanted pounds, its popularity has skyrocketed. Some people could temporarily lose weight with its support. However, preliminary evidence suggests that it is only as successful as other calorie-restricted diets in achieving this goal. As time goes on, a calorie deficit is necessary for weight reduction.

A meta-analysis study published in Canadian Family Physician found that intermittent fasting resulted in significant weight loss (between 0.8 and 13.1 percent of initial body weight) across all 27 research included.

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• Autophagy
  

Fasting has the potential to improve health by activating autophagy, the body's system for recycling cells. Autophagy is a cellular quality control process that helps the body digest and recycles damaged or unnecessary cell components. A study published in EMBO explains that this is the body's way of "spring cleaning," getting rid of potentially cancerous or neurologically damaging altered cells.

Following a fast, the body initiates a process called autophagy, which some researchers believe is an evolutionary relic from our time as hunter-gatherers, when people often went days without eating due to the time and effort required to procure their food.

The potential role of autophagy in treating and preventing disease is the subject of current scientific inquiry. A study suggests that fasting can increase autophagy. Another study published in the journal Autophagy found that regular fasting might "reset" the body and boost its efficiency by facilitating the elimination of cellular waste.

• Better Guts Health

Modifying your microbiota is another potential benefit of intermittent fasting. The microorganisms in your gut respond positively to changes in your diet.

There is some evidence that a drastic change in diet, such as fasting, may alter gut bacteria's microbial makeup and behavior. The gut microbiota may benefit from some types of fasting, which are linked to health benefits such as better metabolic health, reduced risk of cancer, heart disease, and obesity, and enhanced immune function.

Other research found that 'bacterial clearance' was facilitated by fasting every other day (24 hours of regular meals followed by 24 hours of fasting), which may be advantageous to the health of the gut microbiota.

• Healthy Heart And Blood Sugar Levels

Some research suggests that fasting can also enhance insulin's ability to regulate blood sugar levels within the body. Controlling blood sugar levels can help people avoid developing diabetes and excess body fat, risk factors for cardiovascular disease.

More research is needed, but intermittent fasting may improve heart health by lowering low-density lipoprotein (LDL) or bad cholesterol, exerting favorable effects on blood pressure control, and reducing inflammation.

This information is for educational purposes and is not meant to replace professional medical advice.

Drawbacks Of Fasting

There are downsides to any extreme diet. Fasting has specific adverse side effects, although most fade away after a while. The following drawbacks include:

• People with a history or predisposition for eating disorders are more likely to suffer from fatigue, irritability, and headaches.
• Do not fast if you are: pregnant, have type 1 diabetes, have an eating disorder, or use medicines that must be taken with meals.
• Extended fasting is far more challenging than shorter fasting, and anybody considering it should consult a doctor first. Furthermore, not everyone can benefit from intermittent fasting.

The Takeaway

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Many people choose to fast because it might help them lose weight, feel better in their digestive and cardiovascular systems, and have lower blood pressure. However, fasting isn't a cure and shouldn't be done by those with eating disorders, pregnant women, chronic conditions, the geriatric, or children.

FAQ

Is the practice of fasting genuinely beneficial?

Intermittent fasting is more effective than other diets in reducing inflammation and relieving symptoms of inflammation-related diseases, including Alzheimer's, gastritis, and lung disease.

How long can a fast last?

According to experts, fasting for shorter durations (up to 24 hours) is recommended to reduce the risk of these adverse effects. However, seek professional advice from a doctor if you want to fast for more than 48 hrs.

What risks are there when you fast?

Some people may have trouble fasting because of health or other reasons. According to research, fasting for 16 or 18 hours a day increases the risk of gallstones. Additionally, they are more prone to need gallbladder removal surgery.